Olympian and Malaysian diver Leong Mun Yee’s physique is all about years of hardwork and training. Take inspiration from her toned shoulders and arms. With some commitment and persistence, and these five go-to moves that Mun Yee includes in her thrice-a-week shoulder sessions, you could also shape yours!
You’ll need: An exercise mat, a bench
1. Tricep dip
Targets: Triceps, shoulders, chest and lower back
A Position your hands shoulder-width apart on a secured bench or stable chair.
B Slide your butt from the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
C Slowly bend your elbows to lower your body towards the floor till your elbows are at about a 90-degree angle. Keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise. Do 15 to 20 reps and aim for two to three sets.
2. Fisted push-up
Targets: Improves arm, shoulder and core stability
A Assume the standard pushup position, with your hands in a fist and positioned directly beneath your chest, slightly wider than shoulder-width apart.
B Lower your chest towards the floor, exhale and push back to starting position. Repeat. Do 15 to 20 reps and aim for two to three sets.
Targets: Strengthens the abs, back and core
Lie on the floor wIth elbows directly beneath your shoulders and legs fully extended. Raise your torso so it makes a straight line from your shoulders to your ankles. Tighten your stomach, squeeze your butt and hold this position for a minute or according to your ability.
Targets: Shoulder, core and obliques
A Begin in a plank position on your forearms.
B Push up on your left side so your arm is straight.
C Follow up with your right arm so you’re now on both hands in a straight arm plank. Go back down into starting position by lowering the left elbow and then right. Repeat. Maintain a flat back at all times. Do 15 to 20 reps and aim for two to three sets.
5. Side plank
Targets: Arms, shoulder and core
A Start with a plank position.
B Turn onto your right side with your legs extended, and your feetand hips rested on the ground and stacked on top of each other. Place your right elbow directly under your shoulder to prop up your torso. Align your head with your spine. Gently contract your core and lift your hip and knees off of the floor. Hold for 10 to 30 seconds, gradually working up to a minute. Return to starting position. Repeat on the other side.